Whether you are an adult getting ready to take on the world at work, or a student who needs to be fuelled for a day full of learning at school, breakfast is essential to making sure the day starts off right. For many though, the morning rush prevents them from having a healthy breakfast – but skipping this important meal doesn’t only impact your day, but also your health.

“Research shows that adults who skip breakfast are more likely to be overweight or have a higher body mass index than adults who eat breakfast daily,” says registered dietitian, Sue Mah. “A healthy, balanced breakfast not only kick-starts your morning but also helps control your appetite throughout the day.”

Starting each day with a healthy breakfast doesn’t have to be complicated or time consuming. Mah, in partnership with the Peanut Bureau of Canada, offers the following tips to get your day started right:

Plan ahead –With a little preparation, you can plan a quick and healthy breakfast rather than stopping at the local coffee shop or drive-thru. Freeze slices of homemade Peanut Butter Banana bread and simply reheat. Team it up with a glass of low fat milk and breakfast is ready in no time. Or whip up a smoothie made with fresh/frozen fruit and low fat vanilla yogurt.

Keep it interesting – Mix up your breakfast menu and include a variety of wholesome foods. Remember to add some protein to help you stay full for longer. Try cheese and crackers, a scrambled egg sandwich, or peanut butter on whole grain toast. Even last night’s dinner leftovers can work.

Set yourself up for success – To avoid the morning rush, try moving a few tasks to the evening before. Pack the kids’ lunches, set the table for breakfast, and pick your outfit for the next day. You’ll have less stress and more time in the morning to enjoy a healthy breakfast.

Not only important for adults, breakfast is equally essential for children. Research shows that students who eat a balanced breakfast before school are better prepared for the day and have better memory, problem-solving skills and creative abilities.